Iron is an essential mineral that plays a key role in transporting oxygen around the body and supporting energy levels. A deficiency can lead to fatigue, weakness, and in severe cases, anaemia. Eating iron-rich foods can help maintain healthy iron levels and support overall well-being.
- Red Meat
Beef, lamb, and liver are excellent sources of haem iron, which is easily absorbed by the body. Regularly including lean cuts of red meat in your diet can help boost iron stores efficiently.
- Poultry
Chicken and turkey are also good sources of haem iron. While the iron content is slightly lower than that of red meat, poultry provides a versatile way to support iron intake, especially in combination with other foods.
- Seafood
Oysters, clams, sardines, and salmon are rich in iron. Shellfish like oysters are particularly potent and can significantly contribute to your daily iron needs.
- Leafy Green Vegetables
Spinach, kale, and Swiss chard contain non-haem iron. Although this type of iron is not absorbed as easily as that from meat, pairing it with vitamin C-rich foods like bell peppers or oranges can enhance absorption.
- Legumes
Lentils, chickpeas, kidney beans, and black beans are excellent plant-based sources of iron. They are also high in fibre and protein, making them a nutritious addition to any meal.
- Nuts and Seeds
Pumpkin seeds, cashews, almonds, and sunflower seeds provide a modest amount of iron. They make a convenient snack or a topping for salads and cereals.
- Fortified Foods
Some cereals, bread, and pasta are fortified with iron. These are particularly useful for vegetarians or those who struggle to get enough iron from natural sources alone.